Clinch Valley CrossFit – Burgener Strength – CVCF
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Warm-up
Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener snatch warm-up
Snatch skill transfer exercises
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Saturday Instructions (No Measure)
Every Saturday, you will have three options for your workout depending on how you feel.
A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.
Option Details (No Measure)
OPTION A
Snatch 1-1-1-1-1-1-1-1-1
1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE
Clean and Jerk 1-1-1-1-1-1-1-1-1
1 Clean and Jerk @ 5/10 RPE
1 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8.5/10 RPE
1 Clean and Jerk @ 9/10 RPE
1 Clean and Jerk @ 9.5/10 RPE
1 Clean and Jerk @ 10/10 RPE
Deadlift: 5×5
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
OPTION B
Power Snatch 3-2-1-3-2-1-1-1
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Power Clean + Push Jerk 2-2-1-2-2-1-1-1
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8.5/10 RPE
1 Power Clean + 1 Push Jerk @ 9/10 RPE
Deadlift: 5×5
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
OPTION C
Snatch 1-1-1-1-1
1 Snatch @ 75% 1RM Snatch
1 Snatch @ 78% 1RM Snatch
1 Snatch @ 80% 1RM Snatch
1 Snatch @ 83% 1RM Snatch
1 Snatch @ 85% 1RM Snatch
Clean and Jerk 1-1-1-1-1
1 Clean and Jerk @ 75% 1RM Clean and Jerk
1 Clean and Jerk @ 78% 1RM Clean and Jerk
1 Clean and Jerk @ 80% 1RM Clean and Jerk
1 Clean and Jerk @ 83% 1RM Clean and Jerk
1 Clean and Jerk @ 85% 1RM Clean and Jerk
Deadlift: 5×5
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE